WOD Blog
 | Wed, Apr 28 2021 |  |
| Wed Apr 28 2021 Oly technique | Wed Apr 28 2021 Pausing OHS | Five O Clock Somewhere |
Wed Apr 28 2021 Oly technique
(Weight)
Olympic Technique
3 Sets:
2 Snatch Grip Push Press
1 Snatch Gip Push Jerk
1 Overhead Squat
Rest as needed between sets.
Complexes do not need to be unbroken, however, let's move with a purpose.
Percentages based on 1RM Snatch:
40%50%60%
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Wed Apr 28 2021 Pausing OHS
(Weight)
Positions - Overhead Squat
3 x 1 Pausing Overhead Squat
Pauses:
:3s at Quarter Squat
:3s at Just Above Parallel
:3s at Bottom
:3s at Just Above Parallel
:3s at Quarter Squat
Stimulus
- For each set, you'll complete 1 overhead squat with 5 pauses on the way up and down.
- Complete the first 3 Sets with 85% of last week's :15s OHS Hold.
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Five O Clock Somewhere
(Rounds)
'Five O'Clock Somewhere'
3 x AMRAP 5, Rest 5:
AMRAP 5:
27 Power Snatches RX 95/65 55+RX 65 / 45 lb
27 Burpees
27/21 Calorie Row or bike or 400m run
AMRAP 5:
21 Power Snatches 115/85 75 / 55 lb
21 Lateral Barbell Burpees
27/21 Calorie Row or bike or 400m run
AMRAP 5:
15 Power Snatches 135/95 95 / 65 lb
15 Barbell-Facing Burpees
27/21 Calorie Row or bike or 400m run
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